Author Topic: Dealing with Shoulder injury and rotator cuff exercises  (Read 34800 times)

blueplanetsurf

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Dealing with Shoulder injury and rotator cuff exercises
« on: February 01, 2015, 11:01:42 PM »
As many here can attest, SUP can be hard on your shoulders and injuries can take a long time to recover from.   

Here are a couple of videos where I talk about a shoulder injury I have been dealing with, what helped me recover, and how to avoid injury.  The second video demonstrates some rotator cuff exercises that I find very helpful. 
I hope this helps others recover more quickly and not have to go through the long learning process, I wish I had started these exercises much sooner and not wasted as much time with the many other things I tried.  Disclaimer: I'm not a doctor, your injury might be different, so you should consult a doctor.

More on this blog post: http://blueplanetsurf.com/blogs/news/16968292-sup-shoulder-injury-dealing-with-injuries-and-what-helps

http://youtu.be/XHsBl3pJwPg

http://youtu.be/QAOkU4sqQo0
Robert Stehlik
Blue Planet Surf Shop, Honolulu
Hawaii's SUP HQ
http://www.blueplanetsurf.com

PonoBill

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #1 on: February 03, 2015, 06:24:15 PM »
Good exercises, pretty much what my PT has me doing.
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kneecapSUP

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #2 on: February 03, 2015, 09:37:28 PM »
Thanks for posting those!  I recently stepped down from a Molokai to a Wiki Ke Nalu and it's helping,  but I need to do lots of shoulder work as well.

surfcowboy

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #3 on: February 04, 2015, 12:35:38 AM »
I'm nursing my right one now too. Looks like bursitis. The exercises and stretching are helping. Thanks for these, I need to get my shoulders stronger overall and these seem really low impact if done carefully.

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #4 on: February 04, 2015, 02:15:39 PM »
Thanks Robert... I really appreciate that you take the time to make such good videos.

You cover stuff that is common to many of us and offer sound advice and technique. :)

blueplanetsurf

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #5 on: February 05, 2015, 09:57:58 AM »
Thanks for the feedback.  Surfcowboy, my doctor thinks my injury as Bursitis as well with possible rotator cuff damage and tendonitis.  I found some good information on the injury here if you want to read up on it:
http://physioworks.com.au/injuries-conditions-1/bursitis_shoulder
Robert Stehlik
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headmount

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #6 on: March 10, 2015, 02:09:49 AM »
Yeah thanks Robert.  Great info.  We all need it.

standuped

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #7 on: April 26, 2015, 01:27:30 PM »
Discovering the joys of SUS,  priceless.  Having your shoulder go out...

https://www.youtube.com/watch?v=c70Ifp4EgVk


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skibike

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #8 on: April 26, 2015, 04:14:58 PM »
Rotator cuff type injuries and site of pain can vary. My pain was deep inside the socket where your clavicle meets with the shoulder joint. When the ortho doc suggested it was rotator cuff/impingement I was like no way, as the pain wasn't on the outside. But after 3 weeks of PT, the 2 year pain I had endured had already subsided substantially. I couldn't believe it.

Basically had me doing some of the exercises in the video and more with a weight which essentially encompasses using all the muscles of the shoulder. This helps bring blood flow to the area as well to heal. 
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esskay1000

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #9 on: April 26, 2015, 05:32:56 PM »
Bursitis sucks, had it in my hip for 3 years and it stopped my mediocre running career. Have only had tendonitis in my shoulders, thx for posting the vids
« Last Edit: April 26, 2015, 05:34:47 PM by esskay1000 »
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surfcowboy

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #10 on: April 26, 2015, 05:52:57 PM »
Checking in here, almost 3 months later and I'm almost back to 100%.

It looks like it wasn't bursitis but more tendon related. Stretching got me back. Ugh, can't there just be a pill? ;)

SUPcheat

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #11 on: April 26, 2015, 06:59:19 PM »
I have been using elastics for about a month and I can vouch they are especially good for the shoulders.  If I am feeling pain, I can do a few bouts with the graduated stress from the elastics around the rotator cuff, and pain goes away.  They are great preliminary prep for going out  on the board along with a bit of yoga and stretching.

It must be difficult to get all those little fibers in the rotator cuffs to fire, and elastics seem to do it better than weights.  The elastics seem to comb out the complete sheath of muscle fibers.
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blueplanetsurf

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #12 on: May 05, 2015, 08:39:52 AM »
This video explains why strengthening the rotator cuff muscles is so important:

https://www.youtube.com/watch?v=tBR4N95asKo
Robert Stehlik
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PonoBill

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #13 on: May 05, 2015, 07:03:20 PM »
Hey Robert, didn't get a chance to say ciao. Good job on the Olukai. That's an impressive finish. Especially for a non-Maui dude.
Foote 10'4X34", SIC 17.5 V1 hollow and an EPS one in Hood River. Foote 9'0" x 31", L41 8'8", 18' Speedboard, etc. etc.

blueplanetsurf

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Re: Dealing with Shoulder injury and rotator cuff exercises
« Reply #14 on: May 05, 2015, 07:46:38 PM »
Thank you Bill,
The Olukai was an epic race, I really enjoyed it once I got into the rhythm.  The vibe was great and I was amazed by the international turnout, a lot of paddlers from Oahu as well. Battling it out to the finish with Mark Raaphorst, Kathy Shipman, Kaeo Abbey, Sonny Hoenscheid, Jimmy Fitt and a bunch of other really fast paddlers in good conditions was exciting for sure, I plan to be be back next year.

It was my first race in a long time without any shoulder issues or pain.
In the video above he explains how strengthening the rotator cuff muscles tightens and pulls down the shoulder joint which prevents impingement at the top and that makes a lot of sense to me, so I'm going to keep working out those rotator cuff muscles.

« Last Edit: May 05, 2015, 07:55:36 PM by blueplanetsurf »
Robert Stehlik
Blue Planet Surf Shop, Honolulu
Hawaii's SUP HQ
http://www.blueplanetsurf.com

 


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